GASTROCNEMIUS STRETCH - WALL SUPPORTED
Stretch the calf muscle and lower leg by leaning into wall with one leg extended back.
How to Perform
- Stand about 18-24 inches from the wall of the pool.
- Put your hands on the edge of the pool, keeping your arms straight.
- Lean forward with your back straight.
- Step one foot back and bend the knee of the front leg.
- Keep the heel of the back leg on the pool bottom.
- Lean into the wall, feeling the stretch across the lower leg of the extended leg.
- Hold for 20-30 seconds and repeat with the other leg.
Key Execution Cues
Remember: Keep back heel planted. Lean smoothly. Maintain neutral spine. Breathe continuously.
Safety & Precautions
Important: Avoid if calf pain or Achilles injury. Do not force the stretch.
Additional Safety Notes: Do not bounce or force the stretch. Keep heel planted throughout. Stop if experiencing pain.
Exercise Modifications
Make it Harder (Progressions)
Increase lean depth. Increase hold time. Deepen front leg knee bend.
Make it Easier (Regressions)
Decrease lean distance. Shorter hold times. Reduce front knee bend.